Blood Fat Levels Too High – Can the TLC Diet Help?
The TLC diet is not a classic diet, but a permanent change in diet, which is primarily aimed at lowering cholesterol. But is it actually recommended for high blood lipid levels?
High cholesterol is an important risk factor for cardiovascular disease. Changing your diet is one way to reduce levels. Among other things, the TLC diet is described here. Registered dietitian Devon Burt explains the pros and cons of this eating plan in a publication from The Cleveland Clinic (USA).
What is the TLC diet?
The TLC Diet (TLC stands for “Therapeutic Lifestyle Changes”) is specifically designed to lower bad cholesterol. Target? Avoid statins altogether (or lower the dose) by sticking to a heart-healthy diet. The TLC diet lowers blood cholesterol by reducing the amount of the following food components drop:
Saturated fat: This type of fat is solid at room temperature. You can find fats in animal products such as fatty red meat, whole dairy products, and butter, as well as in coconut oil.
Trans fats: Known as the worst type of fat for your health, trans fats are often found in packaged and processed foods. They are formed when liquid vegetable oils are converted into solids through a chemical process.
Dietary cholesterol: You can find this type of cholesterol in animal foods.
According to the TLC diet, these three factors negatively affect cholesterol levels. The diet plan also encourages the intake of fiber, which is known to lower cholesterol levels. It is recommended that you have one Dietary fiber supplement It should be taken if your cholesterol level has not decreased by 8 to 10 percent within six weeks of the diet.
Does the nutrition plan work?
Research shows that people who stick to the TLC diet have very good results in terms of weight loss scale down their cholesterol levels and their risk of heart disease.”Bert notes.
jointly with a movement and weight loss, TLC has been shown to lower cholesterol levels by 25 to 30 percent. This is similar to medication. This diet alone also lowers triglycerides (fats in the blood) and blood pressure, both of which are risk factors for heart disease.
What foods can you eat?
We know that certain foods raise or lower cholesterol levels.Burt says. So when it comes to high cholesterol, feed In some cases the opposite.
The TLC diet menu consists of foods rich in nutrients and fiber to help you feel full. Examples of foods to eat include beans, lentils, eggs (maximum two per week), fruits and vegetables, lean meats such as chicken breast and turkey, and fish, especially those high in omega-3 fatty acids such as salmon and tuna, and unsaturated fats (oils). vegetable like olive oil) and wholegrain products like pasta and bread.
Avoid foods that contain saturated fats that raise cholesterol or triglycerides, and products that contribute to it overweight They can contribute because they are low in nutrients and high in calories.
full of existing The TLC diet eliminates alcohol, fatty red meat, full-fat dairy products such as butter and cream, ice cream, high-fat cheeses, processed meats such as deli meats, and sugary foods such as candy and pastries.
Is the TLC Diet Still Recommended?
While many people continue to turn to the TLC diet to improve cholesterol and heart health, some aspects of the diet are now considered outdated, Burt says, referring to the following three: Troubles With the TLC Diet Refer to:
Dietary cholesterol is not bad for you
The basic premise of the TLC diet is that cholesterol in the blood food It increases the risk of heart disease. Burt says that assumption is no longer true.
About 20 years ago, for example, it was advised to stop eating egg Avoid because they contain cholesterol. It was thought to raise cholesterol levels. But we now know that’s not usually true.”
Recent studies show that dietary cholesterol has little effect on cholesterol levels or the risk of heart disease. These fats and sugars are saturated main culprit.
A high-carb diet can negatively affect heart health
The TLC diet recommends that carbohydrates make up 50 to 60 percent of what you eat each day. But when it comes to carbohydrates Quality is the most important thing, Burt says.
“Eating a lot of refined carbohydrates, white flour, and sugary foods can also raise your triglycerides obesity Contributes to increasing blood sugar. These factors increase the risk of heart disease.”
The daily calories are very low
To lose weight, the TLC diet recommends that women consume 1,000 to 1,200 calories and men 1,200 to 1,600 calories per day. “This is amazing Calorie counts Too low and not realistic or achievable for most people.”Burt says. “In addition, very low calorie levels make it difficult to meet your nutritional and energy needs.”
Although experts no longer recommend specific parts of the TLC diet, it still contains some key ingredients that help you stay healthy — like cutting down on saturated fat and sugar and increasing your health. the basic.
Today, however, you can find these aspects of the TLC diet in other eating plans such as Mediterranean dietOne of the most respected diets in the medical community.
Achieving healthy cholesterol levels
Finally, a nutritionist sums up some Advice Together to help achieve healthy cholesterol levels:
- Choose Whole grains instead of refined white flour products.
- He eats leaning against Meat or fish instead of fatty red meat.
- decide to low fat compared to full-fat dairy products.
- Drink clear or sparkling Water Instead of alcohol or soda.
- Instead of butter or lard, use heart-healthy ones Vegetable oils Such as olive oil and rapeseed oil.
Talk to your doctor about your diet and steps you can take to lower your cholesterol levels. Most importantly, choose a nutrient-dense diet that you can sustain for the long term. then Heart health Not a fad, but a necessity. (ad)
Author and source information
This text complies with specifications in the expert medical literature, medical guidelines and current studies and has been vetted by medical professionals.
- Cleveland Clinic: The TLC Diet: Is It Right for You?, (Accessed: 01/24/2023), Cleveland Clinic
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.
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